Every now and then I have a strangely macabre thought. When the turbulence on the plane starts, a car overlooks me on the bike, if someone dies unexpectedly. I’m not afraid. I think: “If that’s it, it’s okay.”
That doesn’t mean that I’m tired of life. But on the contrary. There is so much that I am grateful for, what I love and enjoy. And I still have so much to do.
“It’s okay.” At such moments the thought gives me a sense of calm. Because I know from the bottom of my heart that I live a full, self-determined life and that what is to come is the icing on the cake.
The past 41 years are a good occasion to write down 41 insights – invisible scripts, if you will – many of which bring me to this place of inner serenity, to be at peace with myself.
It’s about fitness, but also about a lot that, in my opinion, is directly or indirectly related to it.
- Own goals . – People who do not set goals become the plaything of other people’s goals. This also applies to physical change.
- There is more than one truth . – In fact, everyone has their own truth. It is worthwhile to understand the other’s “truth” first in the conversation. And it is good to accept that contradicting truths can peacefully coexist with one another.
- Gather new experiences and skills . – Yesterday I went to a “Jump House” for the first time and felt like a big kid on the trampolines (who was soaked in sweat after 30 minutes). In February I trained to drive on ice. I love such learning experiences, which completely challenge you and force you to be in the moment.
- Time is time . – Extraordinary experiences – dream vacations, parachute jumps, house running – are great, but they are not the basis for a fulfilling life. The “boring” moments: Eating together with loved ones, lazing around on the couch, exercising – are the best experiences. Everything is wonderful as long as you choose to do it.
- Fitness is a decision . – Every training day there are a dozen good reasons to skip the training. In many ways, at 41, I feel more fit than ever. My routine gives me freedom for all other things in life that are important to me: family, friends, job and exciting personal projects.
- That Life is too short to struggle all the time. – By that I mean that you allow conflicts on several fronts: with neighbors, colleagues, business partners, drivers and cyclists. You can decide what is really important – and you just let go of the rest. This leaves so much more energy for the crucial things in life.
- Do you live in a good or a bad world? – I believe there is no clear answer to this question. There is only one decision you make. I have decided to see the world as “good” – and that’s how I meet my fellow human beings. That makes a lot of things easier.
- Decouple action and success . – What I mean by that is: If you go for something and get started, then you do your best. It may well not work. That’s okay, in fact, it’s important. Before you could run, you fell 100 times. There is no success without failure.
- The process can be fun . – No matter what you want to change: As soon as you discover something in the process that inspires you or is even fun, you have won. This applies to training, nutrition and exercise in general.
- I don’t need a gym . – For over 20 years I have been training mainly in public fitness studios: “Why at home when there is a good gym nearby?” Besides, I thought, I’m more excited about training there. The pandemic taught me better. A small but nice HomeGym rocks. Now that both are possible again, I use both.
- People always act from their best option. – There is a positive intention behind every action – I think we humans all work that way. Counterproductive behavior is much easier to change when you know, understand, and respect the positive intent behind it. This applies to other people and it applies above all to yourself.
- If you reach many people through your work, it has side effects . – For example, you receive unfriendly messages from time to time. Often it is about spelling mistakes or other small stuff. I’ve gotten into the habit of answering like this: “Thanks for the nice message. I hope you feel better now. ” Usually the tone of voice becomes friendlier, many apologize – and dialogue is possible. What a good reminder is: (1) Don’t take yourself too seriously and (2) talk helps.
- In the end everything will be fine. And if it’s not good, it’s not the end . – I took this saying with me from one of my trainers in the Bundeswehr. I cannot remember any difficult situation in my life in which this principle did not apply.
- People tend to simplify . – This, paradoxically, often makes things more complex. Let’s take nutrition: “Don’t eat fruit because fructose makes you fat.
Don’t eat fat, because fat makes you fat.
Do not eat protein because it makes you fat and destroys the kidneys.
Don’t eat carbohydrates because insulin makes you fat.
It is best not to eat anything. Although that makes you fat because of the hunger metabolism. ”Exactly. And now? Accept that the truth is not black and white, but always a shade of gray.
- If you lose your temper, you will regret it later. – Unless you are on stage and play theater. Anger is human, the question is how you deal with it. I think it’s a good source of energy for training.
- You need a why . – You should write it down. And write it down again and deal with it regularly. Life (and your health) are too bad – and too complex to muddle away and expect good results.
- You can feel good AND want to look better naked at the same time . – Inner peace and satisfaction are not motivation killers. On the contrary: The process feels better when you first generate a profit (= a good feeling) and reinvest it than when you take out a loan (= fear, hate, bad feelings).
- It always takes longer than you think. – dream figure in 10 weeks. Lose 5 pounds in 7 days. 10 cm more biceps in 21 days. It all sounds good, and it sells even better. In reality, the path to a six pack is at least twice as long as it is on paper. (Exceptions prove the rule.) The way is easier if you accept it.
- Doing nothing is harder than doing. – That doesn’t apply to everyone, but it does to me. I would love to say “yes” to all of the many opportunities that a day brings: starting 5 new projects, starting 5 new articles, accepting 5 new clients for coaching and all lecture requests anyway. After 41 years I know myself well enough to know that I like to fill my plate up. I have therefore got used to saying “no” to external impulses. Good results start with inner impulses.
- Surround yourself with people who inspire you. – You are the average of the five people you spend the most time with. I am amazed at how true this script is. Not all of my friends are sports enthusiasts, but there are some …
- Keep a diary. – Not about the past to indulge. But to draw attention to the here and now. I write down my daily goals. In the evening I see what I have achieved from it. I should have started earlier. A gratitude diary helps in stressful times.
- Track your diet. – For me, this was (and is) the key to physical Change. Regardless of whether it is about losing weight or building muscle. Fascinatingly, awareness alone (e.g. via a nutrition app) usually leads to measurable progress.
- Track your training. – Before I started following every single training session, I stood on the spot for years. This is also so much easier today with training plan apps. This allows you to recognize patterns and, perhaps the most important thing, to be aware of your progress.
- Quality pays off. – In things that mean something to me, I sometimes invest (after extensive research) a multiple of what cheap products cost. For example technology, but also food, customer service and training tools. I have worn and washed some of my training shirts and pants hundreds of times – over 10, 15 years. Back then they seemed comparatively expensive, in retrospect they were bargains.
- Exercise daily. – Don’t let it get to the point where you say to yourself: “Okay, at some point I’ll lose weight and then I’ll get slim.” Be the person you want to be. You are predisposed to it. Make exercise part of your daily routine. Movement is a human right, it is a human duty. So treat yourself to a boost of endorphins every day.
- Don’t compare yourself to others. – You will always find someone who achieved something faster, better, supposedly easier (usually that’s not even true). What a waste of energy! Who cares if others have achieved something faster? Who cares if others have more? It does not matter. What matters is where you are and where you want to go.
- Earlier is not better. – When I was 22 I got it into my head, when I was 23 the marathon in less than 3:30 to run. I didn’t make it. And do you know what made the difference when I reached that goal two years later? Nothing. Except maybe that I appreciated the success even more.
- Don’t live the day as if it were your last. – To live every day as if it were the last would be madness. It would mean: zero plan, zero foresight, zero control over your life. Instead: Live every day as if it were the last before a long journey. You would stick to your goals. Spending time with loved ones. To be alone. Work out. Have fun. A nice model for the perfect day.
- Don’t waste time feeling attacked. – Amazing how much time and energy people spend online with mutual abuse. Those who are at rest don’t think “What is this person thinking of?” First, a lot becomes easier if you don’t have such expectations of other people. Second, it’s good to know that your own feelings are not other people’s problems.
- Work a lot. – I don’t know How many times I’ve heard that: “On your deathbed you will never say if I had worked more.” Fascinating. I love my work, I am grateful for it and reflecting on it makes me happy. Why should that change, would I be on my deathbed? I can hardly imagine feeling the same if, instead of working, I had watched Netflix series, played computer games, taken drugs in bars and clubs or discussed politics for hours. Of course, I could spend my time with many other things. But most of it would be wasted compared to the things I believe in, burn for and find useful.
- Drugs are a dead end. – I mean excessive alcohol, cigarettes or the psychedelics that are becoming increasingly hip. But also anabolic steroids and other things that unfortunately many in the fitness scene still consume. What is behind this is a treacherous psychological trap: The search for the fastest possible shortcuts. But the goal of an athletic figure can also be achieved on your own. Anyone who thinks drugs solve problems will soon be disappointed. Because in reality they are dead ends disguised as shortcuts.
- Spend a night in the forest. – Nobody should die without their life to experience in the great outdoors.
- Don’t be a nag. – If I regret something in my life, it’s time that I’ve spent with unconstructive nagging, envy, or resentment. You don’t improve anything by doing this, you just become more unhappy. Everyone has something lovable – even if you only notice it at second glance.
- Read many books. Or hear them. – “Only an idiot thinks he can learn from his own experiences. I prefer to learn from other people’s experiences. ” That’s what Napoleon (or Bismarck, depending on the source) is supposed to have said. I don’t think it’s idiotic to learn from my own experience, but rather rather smart. But I’ve also avoided countless missteps through other people’s experiences.
- Dance at your own pace. – I think it was Steve Jobs, who said rules were made by people who are no smarter than you. Not all rules make sense: How you should dress, what lifestyle you live, what you eat or how certain things are done (classic: “We have always done it this way!”).
- Avoid competition. – Sometimes it can push you when you compete with someone. But in most cases it just eats you up. And then you waste valuable energy and time on trench warfare and stalemates. What’s the alternative? Be yourself. You are your own benchmark.
- What does the value “fitness” mean for you? – This question should You can answer clearly. And know how this value relates to your other values in life: family, partnership, friends, freedom or wealth, to name a few examples. If you don’t have your values clear, you lose focus and shoot your powder in internal (and external) conflicts.
- Define your “enough”. – If you don’t determine what “enough” means to you, the answer is almost always “more”. More muscle, more fat loss, more athletic performance, more money, more attention. The dose makes the poison.
- Draw a picture of your perfect day. – Big future goals are great. It is even more important to have a vision of the perfect day in your life. This is how you notice: Am I getting closer to my vision or am I moving away from it? I know my ideal day. The vision of that led me to what I am doing today. Life is too precious not to shape it according to your wishes.
- Rules are elegant (and face-saving) excuses. – If you say “no” to something, you can refer to a rule: “I have a rule that I only eat cake on Sundays.” “I have a rule that I don’t drink alcohol at lunchtime.” “I have a rule that I no longer give free coaching.” “I have a rule that I don’t make decisions on the phone.” People respect rules and they accept that you won’t turn down their invitation / request / request / offer, but the rule leaves you no choice.
- At first the goal counts, later the process. – This applies to many things, especially your fitness. I started running so that I could become a federal officer. I hated running (the process) back then. With perseverance came the good feeling. Today I enjoy running with no performance goal. The way to the goal became through the initial goal.
At the 40th celebration someone said to me: “Halfway through, for the next 40 years!” My answer: “Not 40, for the next 60 years!”
This is no joke, I plan to be 100 years old fit and healthy. Of course, I can’t control all of the factors. That’s okay.
But I adapt my lifestyle accordingly. Knowing how old I want to be gives me the freedom to adjust my behavior accordingly today.
With regard to training, nutrition, but also beyond. And this increases the chance dramatically that this dream will come true.